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Post by Rehband on Aug 5, 2013 15:52:14 GMT -5
August 5, 2013.
Bench: 60kg x5, 107kg x5(x2 sets), 125kg x2 (x2 sets). Squat: 20kg x10, 75kg x6, 125kg x3, 145kg x3, 151kg x5 (x7 sets). Bench: 107kg x5 (x2).
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Post by thebruce on Aug 8, 2013 10:28:53 GMT -5
Nice benches Al and squats wicked volume at that very respectable weight.
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Post by Rehband on Aug 11, 2013 13:25:07 GMT -5
11 August 2013
Bench: 20kg x10, 60kg x6, 84kg x5, 89kg x4, 105kg x3, 115kg x2, 120kg, 125kg, 131.5kg. Squat : 20kg x10, 75kg x6, 125kg x2, 135kg x2, 145kg x2, 160kg x3(x2 sets ), 160kg x2 ( hamstrings began to cramp, stopped there). Bench : 112kg x5 ( x2 sets ).
Thanks Bruce, bench tends to recover fairly quickly (barring injuries of course). Just finished the Russian cycle (modified for bench), achieved the predicted results. Will try to keep up the momentum using Ed Coan's bench press routine. Squatting requires a little more patience (trying to avoid injury, although I'm feeling fairly strong right now). Getting close to the end of the Smolov base mesocycle, will take a break soon to allow for some recovery. Modified the 1RM to a full travel Olympic style squat, typically have been unable to complete this routine because the initial numbers were too ambitious. Kept the initial numbers conservative and allowed extra time for recovery,this time around. The heat down in the dungeon got the better of me today.
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Post by thebruce on Aug 12, 2013 13:26:05 GMT -5
Still progressing nicely Al. Full ATG squats with that weight and at that volume is impressive. Bench up as well very nice. Appreciate the explanation interms of what you are following Coans BP routine hmm looking forward to that.
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Post by Rehband on Aug 13, 2013 16:56:07 GMT -5
13 August 2013 Bench: 20kg x10, 60kg x6, 112kg x5 (x2), 116kg x3 ( x2 ). OHS: 20KG x10 Snatch:40kg x3 ( x3).
15 August KB Swings : 50lbs x25(x3) to loosen up back and shoulders.
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Post by Rehband on Aug 31, 2013 17:01:00 GMT -5
31 August 2013
Bench: 20kg x10, 60kg x6, 80kg x5, 100kg x4, 116kg x3 (x2).
Squat: 20kg x10, 70kg x6, 104kg x3, 120kg x4, 136kg x4(x3), 136kg x5.
Bench: 100kg x6(x4).
1 September 2013
KB SWINGS : 50LBS x30(x3).
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Post by Rehband on Sept 2, 2013 13:39:39 GMT -5
2 September 2013
Snatch : 40kg x5, 50kg x5, 60kg x3, 65kg x2 ( x2 ).
Squat : 96kg x3, 112kg x3, 128kg x4, 144kg x3 ( x4), 136kg x5 (x2).
Bench : 20kg x10, 100kg x3(x6).
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Post by Rehband on Sept 4, 2013 18:59:39 GMT -5
4 September 2013
Snatch : 40kg x5, 50kg x5, 60kg x5, 65kg x5, 70kg x3, 75kg (x3 singles).
Bench : 60kg x6, 100kg x3, 90kg x6 ( x5 sets).
Squat : 104kg x4, 112kg x4, 128kg x4 (x5 sets ).
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Post by McLifter on Sept 4, 2013 21:12:11 GMT -5
Nice work Al.
Hey there buddy, do you have the technical expertise to go over the lighting system that we use during the contests? We need some work on these so they are working reliably for the Westerns.
Brock
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Post by Rehband on Sept 6, 2013 15:29:15 GMT -5
6 September 2013
Snatch : 20kg X5(X2), 40kg x5, 50kg x5 (x2), 60kg x2, 65KG x2 (x2), 70kg. CJ: 70kg x2, 80kg x2, 85kg, 90kg, 95kg, 80kg, 85kg, 100kg (x3 singles ). Squat : 96kg x4, 112kg x4, 128kg x4, 144kg x3, 144kg x4(x2). Press: 50kg x6 ( x5 ).
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Post by Rehband on Sept 17, 2013 15:56:23 GMT -5
17 September 2013
Bench : 60kg x6, 90kg x5, 95kg x4, 100kg x3, 105kg x3, 110kg x2 ( x3 ).
Snatch : 40kg x3, 45kg x3, 55kg x3, 60kg x3, 65kg x3, 70kg x3, 75kg, 80kg, 85kg.
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Post by thebruce on Sept 23, 2013 15:10:04 GMT -5
When are you putting on an OLY lifting clinic Al?
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Post by Rehband on Oct 12, 2013 16:12:05 GMT -5
Did some advanced survival training in the last week of September. Taking some time to recover; my knees won't forgive me, tendons still feel like jello . Getting too old for that sheet.
No plans for an Olympic clinic or competition there Bruce, was just testing myself after focusing on a strength based routine over the summer. The weight was okay, but the movement was far from pretty.
12 October 2013 Treadmill : 5.5 miles / 1 hour 14 October 2013 Cardio: 6 miles /1 hour 30 October 2013 Knees still not feeling great. Cardio: 5.0 Miles/45 minutes
2 November 2013 Not quite ready to trust my knees under weight just yet, doing some Cardio in the meantime. Did 3.5 miles in 30 minutes tonight. Completed the first 1.5 miles in 10:30.
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